Skip to content
Wellness Blog
Avoid These 6 Habits to Prevent Brain Aging
It’s the little habits that you engage in daily that can have a big impact on how quickly your brain ages, and ultimately declines over time. You have the ability to improve your brain health at any age. You can start today, wherever you are, to help ensure healthy aging. You’ve probably considered what you can do to feel young and look younger, but have you considered what you can do to keep your brain young? As you age, your brain shrinks and decreases in cognition. Genetics factor into your brain health, including early cognitive decline and memory loss. However, there are some seemingly small negative habits that might be sabotaging your brain health. On the flip side, there are good habits that you can be aware of to keep your brain healthier and younger for longer. Here are some everyday habits that may actually be aging your brain faster brain: Brain Aging: 6 Habits to Break Today 1. Unhealthy Eating Research has shown that a healthy diet is essential for brain health. Feeding your brain and body nutritious foods and avoiding unhealthy things can build up a “brain bank” or cognitive reserve to protect against brain aging. Consider a few of these habits that may be contributing to accelerating brain aging. Consuming too much sugar. Eating too much sugar can cause oxidative stress and inflammation in your brain. Sugar can lead to excess weight gain and other health problems that can damage your brain. Not getting enough fiber. When you don’t get enough fiber, it can lead to increased inflammation and spiking blood sugar levels. By choosing a diet with adequate fiber it can help maintain steady blood glucose levels and guard against serious health conditions. Not getting enough whole foods. Instead of focusing on what foods not to eat, it might be helpful to focus on what foods you should be including in your daily diet. When you do this, naturally you will have less room and appetite to include less-healthy options. Include these 4 whole foods in your diet for healthy aging: Berries Leafy greens Fatty fish with omega-3s Nuts 2. Drinking Alcohol Alcohol doesn’t help your brain. Drinking alcohol both reduces blood flow to the brain, inhibits the growth of new brain cells, and causes brain shrinkage. Compared to non-drinkers, and light drinkers, moderate to heavy drinkers have a 57% higher chance of memory loss. Studies have shown the many benefits of breaking up with alcohol. These include better mood, better sleep, improved concentration, and better overall health. If you want to make a change, try finding a healthier alternative drink when you get the urge to drink something. Try to avoid social situations that are centered around alcohol and find a support group. Also, letting a friend know can make a big difference. 3. Not Getting Enough Sleep It can be easier said than done to get adequate sleep. Family needs, stress, work, and sickness, to name a few, can all come between you and a good night’s rest. Not getting good sleep allows toxins to build up in the brain. When you get a good night’s sleep, it essentially cleans the brain. Habits that may be hurting your sleep: Going to bed at varying times without a bedtime routine. Listening to the news or true crime podcasts before bed or watching TV. Consuming caffeine or alcohol close to bedtime. Habits that will help you get better sleep: Go to bed at a regular time. Calm your mind before you get in bed. Try journaling, yoga, reading, or meditation. Use sound therapy to reduce sleep noise disturbances. 4. Socially Isolating We are social creatures by nature who need connection. It’s no wonder that isolation can bring on cognitive decline along with a host of other health concerns. Social connectedness helps to give you a sense of purpose and belonging. In the age of technology, and with working from home being commonplace, it can be easier to live in isolation. But it’s hard to thrive physically and mentally when we are lonely. When you prioritize your relationships, it will improve your overall health and well-being, as well build your “brain bank.” 5. Not Flossing This one may seem random, but oral health is closely related to cognitive decline. Not flossing your teeth can quickly lead to gum issues which can cause serious inflammation. Gum problems can also lead to heart issues which can reduce blood flow to the brain. On top of all that, persistent gum issues can weaken the immune system. Flossing your teeth is a simple habit that can easily be added when you brush your teeth if you aren’t already doing it. 6. Not Exercising An inactive body isn’t good for healthy aging. Exercise increases blood flow to the brain, delivering oxygen and nutrients needed for healthy brain cells and better brain function. Exercising is one of the best things that you can do to protect your brain from early brain aging. A sedentary lifestyle is detrimental to your overall health. So, what can you do to fit exercise into your busy life? Plan ahead for your workouts. Scheduling exercise significantly increases your likelihood of following through. People who plan ahead are 2-3 more times likely to exercise than those who don’t. Walk more. Simply walking is one of the most accessible forms of exercise. Connect a walk to something you’re already doing, like after dinner, or during your lunch break. One of Dr. Amen’s favorite pieces of advice when it comes to walking is, “Walk like you are late.” Opt for quick, intense workouts. If you are short on time, 10-15 minutes of HIIT exercises can be done at home, or in the office. Exercise with a friend. Having someone to exercise with can be a great way to make it happen. Exercising and socializing at the same time can build stronger social connections and help lift your mood. The Takeaway Lifestyle choices inevitably affect brain aging. Taking care of your brain by taking care of your body can have a greater impact than you might realize on protecting yourself from memory loss and cognitive decline. It can be empowering to understand that there are little daily things that you can do to positively affect your brain health. Focus on letting go of one negative habit at a time and replacing it with something better. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
Learn more
This Is Why You Should Use Instantized Creatine Monohydrate
If you’re into bodybuilding, or just generally staying fit, chances are you’ve heard of creatine monohydrate. But what about its instantized form? What is Instantized Creatine Monohydrate? Instantized creatine monohydrate is a modified version of creatine monohydrate, a popular choice among creatine supplement options. The process of instantization occurs when creatine monohydrate is micronized into smaller particles. This allows instantized creatine monohydrate to dissolve more easily and quickly in liquid compared to regular creatine monohydrate. This innovative process helps push creatine into your muscles instead of allowing it to float around your gut, where it can cause stomach or intestinal discomfort. Benefits of Instantized Creatine Monohydrate Instantized creatine monohydrate offers a range of benefits that can enhance your athletic performance and help you reach your fitness goals. Here are just a few… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Improved Solubility One major advantage of instantized creatine monohydrate is its improved solubility. Regular creatine monohydrate can be a challenge to mix, leaving behind clumps or grittiness. Instantized creatine monohydrate undergoes a process that breaks down the powder into smaller particles, enhancing its ability to dissolve quickly in liquid. This improvement in solubility doesn’t alter the fundamental benefits of creatine monohydrate; it still helps support, energy, strength, and muscle mass. The difference lies in how quickly and smoothly it mixes into your pre-workout shake or post-workout recovery drink. As an added benefit, some users find that instantized creatine monohydrate causes less gastrointestinal (GI) discomfort compared to its traditional counterpart due to its enhanced dispersion in fluids. So, if convenience and mixability matter to you when choosing supplements, instantized creatine monohydrate may be worth considering. Quicker Absorption Another benefit is the faster absorption rate of instantized creatine monohydrate compared to regular creatine monohydrate. This allows the body to quickly utilize the supplement for energy production during intense workouts, leading to enhanced exercise performance and less fatigue. Reduced Bloating Additionally, instantized creatine monohydrate may cause less bloating or GI discomfort in some individuals due to its increased solubility in water. This may allow those with digestive issues to still reap the performance benefits of creatine supplementation without the common side effects. [/wc_box] Potential Side Effects and Safety Precautions While generally safe for most individuals, some who take instantized creatine monohydrate supplements may experience mild side effects such as digestive issues or water retention. It’s crucial to stay hydrated and follow the recommended dosage guidelines when taking instantized creatine monohydrate. Though rare, more severe side effects, like kidney damage, can occur with prolonged misuse or excessive dosages. Be sure to monitor your intake; cycling on/off creatine supplementation may help mitigate these risks. Always ensure your health and well-being by prioritizing safety precautions when using instantized creatine monohydrate. To minimize the risk of adverse effects, consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying medical conditions or are pregnant/nursing. Additionally, it’s important to purchase high-quality products from reputable sources to ensure purity and effectiveness. How to Take Instantized Creatine Monohydrate When it comes to maximizing the benefits of instantized creatine monohydrate, timing and dosage are key. To start, it’s recommended to follow a loading phase for the first 5-7 days by taking around 20 grams per day, divided into smaller doses throughout the day. This helps quickly saturate your muscles with creatine. After the loading phase, a maintenance dose of 3-5 grams per day is typically sufficient to keep your muscle stores elevated. Taking instantized creatine monohydrate post-workout also can be beneficial since water and nutrients may be more readily absorbed into the muscles at that time. Since creatine helps draw water into your muscles, it’s important for you to stay well hydrated throughout the day. Also, it’s important to mix creatine powder with water or juice rather than acidic drinks like coffee or soda, as they may reduce its effectiveness. Consistency is key. For optimal results, aim to take it every day, even on rest days. Following these guidelines, and monitoring your body’s reactions, can help you get the most out of instantized creatine monohydrate supplementation. Support Energy and Strength with Instantized Creatine Monohydrate Overall, incorporating instantized creatine monohydrate into your workout routine may help improve muscle mass, strength gain, and overall exercise performance without the inconvenience of traditional creatine formulations. Remember to always follow recommended dosages and consult with a healthcare professional before starting any new supplement regimen. With proper usage and adherence to safety precautions, instantized creatine monohydrate can be a valuable addition to your fitness regimen. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Learn more
This Is How Magnesium and Calcium Can Help Improve Your Health!
Are you looking to supercharge your health and well-being? The perfect pairing of magnesium and calcium may help! These two essential minerals work together to support each other’s benefits and maximize their overall impact on your body. Let’s take a closer look at these two powerhouse minerals and explore how they complement each other to promote optimal health. What’s the Magnesium and Calcium Relationship? Magnesium and calcium are two essential minerals that play a crucial role in maintaining optimal health. Magnesium and calcium work together to support various functions in the body. Magnesium plays a crucial role in maintaining muscle and nerve function, blood sugar levels, and energy production. Calcium is vital for building strong bones and teeth, as well as supporting heart health. The combination of magnesium and calcium can help enhance each other’s benefits. For example, magnesium helps regulate calcium levels within cells, ensuring proper muscle contraction and relaxation. Also, adequate magnesium intake may improve calcium absorption in the body. Magnesium and Calcium: Deficiencies and Excesses When it comes to magnesium and calcium, balance is key. Deficiency in these essential minerals can lead to various health issues. Low magnesium levels may result in muscle cramps, fatigue, and even heart problems. On the other hand, inadequate calcium intake can weaken bones and increase the risk of fractures. Conversely, excessive intake of magnesium through supplements or certain medications can cause diarrhea or abdominal cramping. Too much calcium from supplements might lead to kidney stones or interfere with the absorption of other minerals like iron and zinc. It’s vital to maintain a healthy balance by consuming these minerals through a well-balanced diet and supplements, as needed. Adding Magnesium and Calcium to Your Diet When it comes to pairing magnesium and calcium in your diet, there are various options to consider. It’s important to include foods rich in both minerals for optimal absorption and brain and body benefits. Leafy Greens Start by incorporating leafy greens like spinach, kale, bok choy, and collard greens into your meals since they’re excellent sources of magnesium. Pair these with dairy products, such as sugar-free Greek yogurt or low-fat cheese, which can provide a good dose of calcium. Nuts and Seeds Nuts and seeds – like almonds, chia seeds, and sesame seeds – are also solid additions to your diet as they contain both magnesium and calcium. Consider mixing them into smoothies or sprinkling them on top of salads for a nutrient boost. Plant-Based Milk Another option is to opt for plant-based milks that are enriched with both minerals. This can be a convenient way to ensure you’re getting enough magnesium and calcium in your daily diet. By being mindful of what you consume and making intentional choices to pair magnesium- and calcium-rich foods, you can enjoy the powerful benefits of these two essential minerals in supporting overall health and well-being. Taking Magnesium and Calcium Supplements In addition to magnesium- and calcium-rich foods, supplements containing these minerals can be a beneficial addition to your daily routine. When searching for supplements, it’s essential to choose high-quality products that are easily absorbed by the body. Magnesium supplements come in various forms such as magnesium citrate and glycinate (avoid magnesium oxide). These different forms offer varying levels of absorption rates and benefits. Calcium supplements also come in different forms like calcium carbonate or citrate. It’s important to remember that supplements should never be used to replace a balanced diet consisting of whole foods. Focus on incorporating nutrient-rich foods into your daily meals and use supplements as a supportive tool when needed. Strategically incorporating magnesium and calcium supplements into your diet can help optimize your overall health and well-being. Remember, when it comes to supplementing effectively, consistency is key. Top Tips for How to Get More Magnesium and Calcium Into Your Diet [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Breakfast Ideas Try starting your day with a nutrient-packed smoothie. Blend together some leafy greens like spinach (rich in magnesium) with non-fat, plain yogurt or a plant-based milk (great sources of calcium), add a banana for sweetness, and you’ve got yourself a delicious way to kickstart your morning. Lunch & Dinner Ideas For lunch or dinner, consider making a quinoa salad. Quinoa is high in magnesium and also provides a good amount of calcium. Mix it up with roasted vegetables like broccoli and sweet potatoes for added nutrients. Drizzle some tahini dressing on top for extra flavor and an additional dose of calcium. Check Labels Incorporating magnesium and calcium into your diet through foods and supplements can be a simple and effective way to boost your overall health. Adding magnesium- and calcium-rich foods to your daily menu is a great place to start. Also, consider taking high-quality magnesium and calcium supplements—always conduct thorough research on purity and efficacy. When shopping, make it a habit to check supplement and food labels for magnesium and calcium content. This proactive approach can help you choose products that support your mineral intake goals. Stay Hydrated Also, don’t forget to stay hydrated throughout the day as water can play a crucial role in mineral absorption and overall well-being. [/wc_box] Perfect Pair of Multipurpose Minerals The magnesium-calcium combination is vital to the proper functioning of the body. These two essential minerals work synergistically to support various functions in the body, from bone health and muscle function to nerve transmission and energy production. Incorporating magnesium and calcium into your daily routine, through a balanced diet rich in these minerals or by supplementing with pure sources of these nutrients, can help you maintain optimal levels for overall health. So, harness the power of this dynamic duo by ensuring you’re getting enough magnesium and calcium each day. Your body will thank you for it! Note: Remember to consult with a healthcare provider before starting any new supplement regimen to ensure you’re taking safe dosages that align with your individual needs. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Learn more
3 Ways to Reduce Night Sweats & How to Get Better Sleep
Are you noticing changes in your sleep patterns during perimenopause and menopause? Do you wake up drenched in sweat in the middle of the night, or notice moisture on your clothes and bedding in the morning? Research has found that vasomotor symptoms, which refer to the dilation and constriction of blood vessels, are common occurrences during menopause. These symptoms include hot flashes and night sweats, which affect up to 80% of women who are reaching the end of their menstrual cycles. The good news is, we can take steps to stop night sweats and improve our overall sleep—because not enough or poor-quality slumber takes a devastating toll on the body. Here, we’ll take a look at the link between menopause and night sweats, as well as how to reduce them and get better rest through simple yet effective sleep hygiene practices. Hormonal Changes, Night Sweats, and Sleep Disturbance In order to better understand night sweats, we’ll need a quick refresher on female hormones. Women have many estrogen receptors in their body, and they produce 3 kinds of estrogen. When these 3 are in balance, women are more likely to enjoy better mood and memory, comfortable body temperature, and restful sleep. Meanwhile, another hormone, progesterone, also promotes calmer moods and better sleep. In perimenopause and menopause, changes in hormones and in the brain can trigger numerous symptoms around the regulation of body temperature. Levels of progesterone drop, which can lead to sleepless nights. Estrogen levels also plummet, which can disrupt the body’s thermostat—the hypothalamus, an area at the base of the brain—and lead to hot flashes. Women may even notice issues with their mood and memory. When hot flashes and night sweats disrupt sleep, imbalances in the appetite hormones (ghrelin and leptin) may occur. Without adequate sleep, women are more likely to have elevated levels of ghrelin, which increases appetite. This can lead to unwanted menopausal weight gain. A 2022 brain-imaging study published in Neurology found that hot flashes, especially night sweats, increased tiny lesions in the brain’s white matter. These lesions are associated with greater risk of cognitive decline, stroke, and other conditions. And a 2024 study pointed to a link between nighttime hot flashes and increases in the biomarkers of Alzheimer’s disease. Fortunately, we can take comfort in the fact that these menopausal changes don’t need to be permanent; they can resolve over time. But establishing brain-healthy habits and sound sleep hygiene practices will help you cope with this transitional period of life with less disruption and discomfort. Let’s look at some practices you can adopt right now to help stop night sweats and get better sleep. 3 Ways to Stop Night Sweats Night sweats can occur for a variety of reasons other than perimenopause and menopause, and they may signal a deeper medical issue. Or they can occur as the result of short-term circumstances, like fever, pregnancy, or as a side effect of certain medications. If you’re experiencing night sweats, you may want to rule out any potential underlying causes as a first step. But, regardless of their cause, try these 3 tips to counteract them: 1. Check Your Temperature Is your room uncomfortably warm overnight? If so, that could be worsening your night sweats. After all, when the body is overheated, its natural response is to sweat in order to cool down. It’s generally advisable to keep your room in the 60- to 68-degree range, so try 65 degrees Fahrenheit to start and adjust slightly if needed. 2. Dress Appropriately Wearing heavy fabrics to bed will only increase the likelihood of night sweats. Try changing out your warm woolens and flannels for breathable, lightweight materials like cotton. Nowadays, there are even moisture-wicking and cooling fabrics available in nightwear. Also keep this tip in mind for your bedding. Use lighter, cooler sheets, pillowcases, and blankets, rather than heavier materials. 3. Optimize Your Lifestyle Certain foods and lifestyle choices will help save—or sabotage—your sleep. For example, chili peppers can raise body temperature, interfering with sleep, so try to avoid them, especially at night. Also avoid alcohol, caffeine, high-sodium and high-sugar foods and beverages, and anything that’s ultra-processed. Make sure you incorporate regular exercise and stress-reduction techniques, too. Mindfulness, meditation, deep breathing, yoga, tai chi, and cognitive behavioral therapy are all great options to try for a calmer mind and sounder sleep. Tana Amen’s Top Tips for Better Sleep As someone who suffered from insomnia years ago, when I was battling a thyroid condition, I know how frustrating lack of sleep can be. But my struggle also helped me learn the many ways I can encourage a good night’s rest. Here are some tried-and-true strategies I recommend: Supplements Sleep medications, especially benzodiazepines like Klonopin, may seem to help you fall sleep, but they actually interfere with your normal sleep cycles and prevent the deeper rest you require. Plus, they can mess with your memory or even become addictive. Instead, reach for natural solutions in supplement form. Some possibilities are time-release melatonin, magnesium, theanine, valerian root, passionflower extract, 5HTP, GABA, and inositol. Setting the Scene To get the best sleep possible, set yourself up for success. Cover your windows with blackout curtains or blinds so that sunlight doesn’t disturb you before your desired wakeup time. You’ll also want to turn off any screens at least 1-2 hours before bedtime. Create a nightly ritual that helps your body wind down and prepare for sleep, such as reading a relaxing book, spending time in meditation or prayer, taking a hot bath, or drinking a calming chamomile tea. Whatever sleep schedule you choose, stick to it so that your body gets used to the same routine. For added support, you might want to invest in a soothing white noise machine, a light-blocking sleep mask, or a fan to keep you cool throughout the night. Health Assessment If you find yourself struggling to fall asleep or stay asleep, check for underlying causes. How much alcohol and caffeine are you consuming? Do you have symptoms of sleep apnea? Are you taking any medications that might interfere with sleep? Do you have other conditions, like chronic pain, keeping you up at night? Visit your doctor to ensure all your key health numbers are on target and to rule out or treat any underlying issues. Adding poor sleep on top of an existing health condition is likely to worsen your symptoms—and create new ones. Better Sleep for Better Health If night sweats are interrupting your slumber, it’s normal to feel uncomfortable and frustrated. But by implementing the techniques outlined above and maintaining a healthy diet and exercise routine, you can help ease the night sweats that often accompany menopause. As a bonus, these changes will improve your overall well-being. Sleep is the time when our brain cleans and repairs itself, so it’s a must for optimal memory, learning, and behavior. Over time, proper sleep helps prevent cognitive impairment, from mild forms to more advanced conditions like Alzheimer’s and other types of dementia. In fact, it helps decrease risk for all kinds of chronic diseases, while improving mood, boosting energy levels, and helping control weight. Sleep also helps us make better choices throughout our waking hours. Without enough sleep, you’re more likely to have trouble concentrating and exercise poor judgment. Lack of sleep is associated with life-altering effects like greater risk of obesity, substance abuse, and even car accidents. That’s in addition to the increased risks for everything from type 2 diabetes and depression to heart attacks and high blood pressure. In other words, prioritizing your sleep means prioritizing your health and longevity, so make sure you get your Zzzs! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
Learn more
Chill Out with These Healthy Summer Drink & Smoothie Recipes!
There’s no better way to enjoy delicious summer fruits and veggies, hydrate your body, and stay cool on hot days than to make healthy and refreshing summer drinks and smoothies. Fresh fruits and veggies are loaded with vitamins, minerals, antioxidants, and phytonutrients to nourish your brain and body. Including protein powder, plant milk, and plain yogurt (all with no sugar added), plus nuts/seeds provide protein for brain focus and healthy fats that can satiate your hunger for hours. Remember, your brain is 80% water and proper hydration is one of the keys to optimal brain performance. So take advantage of the summer cornucopia of mouth-watering fruits and flavorful veggies and expand your repertoire of cooling, hydrating, and tasty beverages with the following recipes. Aah! Healthy, Refreshing Summer Drink Recipes Strawberry-Lime Electrolyte Delight Forget sugar-filled commercial sports drinks and make your own healthier version with this recipe. Particularly after a workout, electrolytes lost through sweat need to be replaced. Electrolytes – such as sodium, potassium, calcium, and bicarbonate – help to promote rapid fluid absorption and maintenance of body fluids. The coconut water and lime in this recipe provide your body with loads of potassium. Unrefined salt options, like Himalayan pink salt, provides sodium plus additional electrolytes like calcium and potassium, as well as essential trace minerals. Using a small amount of maple syrup, which is lower on the glycemic index than table sugar, also provides minerals and balances drinks with a touch of sweetness. INGREDIENTS ¼ cup lime juice ½ cup purified water ⅛ tsp Himalayan pink salt 4 medium strawberries (organic is best) 1 tsp 100% real maple syrup INSTRUCTIONS Combine coconut water, lime juice, water, salt, strawberries, and one tsp of maple syrup in a blender set on a high speed until strawberries are fully incorporated. Taste and add more maple syrup if desired. Serve over ice and enjoy! Makes 3 servings. Healthy Hibiscus Cooler Tea, and especially hibiscus tea, is loaded with antioxidants and anti-inflammatory properties. It helps to support healthy blood pressure and can help balance cholesterol levels, as well as optimal liver function – and it’s delicious! INGREDIENTS 3 bags of hibiscus tea (or 1 tbsp loose hibiscus tea) 3 cups water 2 small limes (4 tbsp lime juice) Mountain Valley sparkling water (or other sparkling water or club soda) A few sprigs of fresh mint leaves Simple Maple Sweetener: 2 tbsp 100% real maple syrup 2 tbsp water INSTRUCTIONS Steep the tea in hot water for 3 minutes, then remove the bags (or strain off the loose tea). Set the tea aside to cool for about 15 minutes. To make the simple maple sweetener, combine equal parts syrup and water in a small saucepan. Stir and warm on low heat (but do not boil). Set aside. Fill four medium glasses with ice. Fill each halfway with hibiscus tea and then top each with about a tbsp of lime juice and 1 tsp of the simple maple sweetener. Stir and combine. Fill the rest of each glass with sparkling water, stirring gently to combine. Adjust taste with less sweetener or more lime juice as you wish. Top with a sprig of mint, serve, and enjoy! Makes 4 servings. No-Sugar Ginger Lemonade INGREDIENTS 2 lemons 2 tbsp grated ginger 4 cups water 2-3 drops of liquid stevia (or 1tsp of powdered stevia) – or more to taste A sliced lemon for serving INSTRUCTIONS Juice the lemons and pour into a pitcher. Add the grated ginger and sweetener. Pour water on top and stir. Taste. Add more sweetener if needed. (NOTE: This lemonade is far more tart than conventional lemonade.) Pour over ice and serve! Makes 4 servings. Ooh! Healthy Smoothies Recipes for Summer Super Clean Berries & Greens Smoothie This one delivers a phenomenal amount of antioxidants with its greens and high berry content, as well as healthy protein, and fats. Also low in sugar, it’s a great smoothie to have in the morning to fuel your day or refuel your body post-workout. INGREDIENTS 1 cup of fresh seasonal berries (strawberries, blueberries, blackberries, and raspberries) 2 cups spinach 2 scoops of unsweetened vanilla plant-based protein powder 2 tbsp coconut butter or avocado 2 tbsp chia seeds or flaxseed meal 3 cups of cold purified water 1 cup ice 5-10 drops liquid stevia (or comparable healthy sugar alternative) INSTRUCTIONS Combine ingredients in a high-powered blender until smooth, adding liquid ingredients and fruit/veggies first, followed by dry ingredients, and ice (if desired) last. Divide into two glasses, serve, and enjoy! Tropical Mango-Coconut Delight Smoothie When you really want a cold treat on a hot summer’s day, this one may hit the spot. The mango and date provide just the right amount of sweetness, tempered with healthy protein and fat. You also get probiotic-rich Greek yogurt for digestive health. INGREDIENTS ½ pound of fresh mango chunks (frozen works too) ½ cup of plain, high-protein Greek yogurt ½ cup of full-fat coconut milk 2 scoops of unsweetened vanilla plant-based protein powder 2 cups of unsweetened oat milk (or your preferred unsweetened plant milk) 1 tbsp of flaxseed meal 1 tsp of chia seeds 1 large pitted Medjool date ¼ tsp of cinnamon INSTRUCTIONS Combine ingredients in a high-powered blender until smooth, adding liquid ingredients and yogurt first, followed by dry ingredients, and ice (if desired) last. Divide into two glasses, serve and enjoy! Healthy Peanut Butter-Cacao Smoothie This one perfectly satisfies sweet-tooth cravings while delivering energizing fuel for your brain and body. INGREDIENTS 1 large banana (frozen is best) 1 ½ cup of almond milk (or your favorite plant milk) 2 tbsp of organic peanut butter 2 scoops of unsweetened chocolate plant-based protein powder 1 tbsp cacao nibs (plus extra for topping) 1 tsp Maca 2 Medjool dates 1 tbsp of flaxseed meal INSTRUCTIONS Combine ingredients in a high-powered blender until smooth, adding liquid ingredients and fruit first, followed by dry ingredients, and ice (if desired) last. Divide into two glasses, add cacao topping, serve, and enjoy! Final Tip Feel free to add healthy ingredients or make substitutions. Follow your creative impulses with your smoothie making. These beverages truly can boost your health and enhance your well-being. Enjoy one today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
Learn more
Tana Amen's Best Practices for a Strong Body and Mind
Caring for both your physical body and your mental health are essential for truly feeling your best. After all, if your mental health is suffering, you won’t be able to enjoy the full advantages of a well-balanced diet and exercise plan. And without taking care of your physical body, you won’t optimize your mental health. That’s why I consider health a full-body—and mind—effort. If you’re not sure where to start, read on to learn 6 fundamental strategies for building inner and outer strength. Consider this a cheat sheet for living your life to its fullest potential. Whether you start small with just 1 of these or incorporate all of them, I promise that you’ll notice the difference. How to Feel Strong Inside & Out Inner Strength Building Techniques With mental health issues on the rise in the wake of COVID-19, it’s more important than ever to practice strategies that help us feel calmer and more centered. Here are a few of my favorites—including action steps you can take right now—for better mental health: 1. Think Positive Your thoughts create your reality. And negative thoughts create a negative reality—because they’re actually detrimental to your health, contributing to dementia, depression, anxiety, mood swings, and irritability. They affect every cell of the body. My husband, Daniel, calls them ANTs, or automatic negative thoughts. Unfortunately, doom-and-gloom thinking keeps us in a cycle of self-pity and victimhood. Among other manifestations, ANTs can include catastrophizing, all-or-nothing thinking, blaming, wallowing in guilt, or negatively comparing yourself to others. On the other hand, positive thoughts keep us looking at the brighter side of life. Your relationships and well-being improve. Your stress levels reduce. You even look younger! Action steps: Start to question your ANTs and ask if they’re really true. Recognize your negative thinking patterns and start to re-examine situations in a more positive light. Start a daily gratitude list and incorporate positive affirmations into your day. 2. Build Healthy Relationships When a landmark Harvard study tracked participants over nearly 80 years, researchers found that relationships are one of the top predictors of health. Our social connections are crucial for staving off physical and mental decline, supporting us through hardships, and even helping us live longer. Sadly, so many Americans today are suffering from the epidemic of loneliness. It’s important to not only create more genuine connections in our lives, but to ensure those relationships are as healthy as possible. Unhealthy relationships can actually damage our well-being. But great relationships don’t just happen; they’re built over time, with consistent effort and practice. Relationships require being proactive and investing your energy and effort over the long haul. Action steps: Follow the 8 principles outlined in the acronym RELATING: taking responsibility, showing empathy, listening, being assertive (yet kind), spending time together, inquiring about negative thoughts, noticing what’s going right, and offering grace to your partner. 3. Put Yourself First While many women are taught to take care of everyone else before themselves, we now know that we need to make ourselves #1—only then we can fully show up for others. Prioritizing self-care, which can take many forms, will help you navigate the ups and downs of life with more resilience. Plus, when hardships do happen, you’ll have plenty of coping strategies to help you through. Remember that taking care of your mental health means taking responsibility for your life and avoiding the blame game or a victim mentality. So, when troubles arise, ask yourself what you can do about it right now, focusing only on what you can control. Set goals and celebrate wins. Ask for support from your loved ones. These are just a few ways to put yourself first. The more you get into these habits, the more they will come naturally to you. Eventually, they’ll be second nature. Action steps: To reduce stress, reflect on your life, and help process your emotions, try meditation, prayer, deep breathing, and/or journaling. Take better care of yourself inside and out by avoiding alcohol and instead indulging with a piece of dark chocolate, a soothing herbal tea, or a hot bath with relaxing lavender oil. Outer Strength Building Techniques We need to match the above strategies for sound mental health with the utmost care for our physical bodies. Here are some of my non-negotiables for staying at the top of my game every day: Eat a Balanced Diet We’ve all heard the phrase “You are what you eat,” and that’s a problem if you’re relying on the Standard American Diet, chock-full of ultra-processed “FrankenFoods.” These create inflammation in the body and can trigger an ugly cycle of dependence—researchers have found them to be addictive in the same way cigarettes are. They also harm your mental health, while increasing your risk for dementia and many other chronic diseases. Instead, aim to fill your plate with 70% plant-based foods and 30% high-quality protein, the ratio I recommend in my book The Omni Diet. You can also eat healthy fats, like those found in nuts or avocados, but avoid trans fats or fried foods like the plague. An occasional splurge (not a binge) on a less-healthy food is fine—but make these rare. I suggest the 90/10 rule, which means sticking to a healthy diet 90% of the time. And don’t forget to drink plenty of water to stay hydrated. Practice Healthy Movement Exercise isn’t just something we do for 30 or 60 minutes a day—we must all make healthy movement a way of life. Yes, you’ll want to commit to a routine of strength training three days a week (both upper and lower body moves), to strengthen your bones, build muscles, and enjoy a more toned appearance. And interval training is a must for busting stress, boosting endurance, and improving cardiovascular health. But you should also work movement into your life in other ways throughout the day. Take the stairs instead of the elevator. Go for frequent walks—as a bonus, getting out in nature provides instant stress reduction. Enhance your flexibility with sessions of yoga, tai chi, or qigong. Or take up a martial art to feel seriously empowered and work toward a worthy goal (I got black belts in both Tae Kwon Do and Kenpo Karate). When movement becomes a part of your life rather than just another daily chore, you’ll reap round-the-clock benefits. Maximize Brain, Heart, and Gut Health Practices like eating a healthy diet, exercising, and reducing stress levels all contribute to a healthier heart, so if you’re following the list above, you already have a great start. And because your heart and brain are connected and communicating through blood flow, a healthy heart will also help protect your mind, mood, and memory. Get check-ups regularly to make sure you don’t have high blood pressure, diabetes or pre-diabetes, coronary artery disease, or other conditions. You’ll also want to care for your gut, often called the body’s “second brain.” Scientists are discovering just how much gut health impacts our overall health, from maintaining a strong immune system to improving mood and mental health. They’ve also found that, thanks to the gut-brain axis, the gut (like the heart) is in constant communication with the brain. To boost gut health, avoid pesticides, dairy, processed meats, excess sugar, food additives, and alcohol. Consume foods and supplements that are rich in probiotics and prebiotics. Know Your Own Strength We often don’t know our own strength—mental or physical—until it’s tested. And we usually find out that we’re much stronger than we think. Still, it’s important that we take steps to strengthen the body and mind before we need to face those challenges. With any or all of the simple strategies above, you’ll feel better prepared for anything that comes your way. You’ll also be well-equipped to overcome setbacks, age with grace, inspire your loved ones, and live every day with more joy. I’ve learned from experience that these goals are worth working for! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
Learn more
Here's How Food Sequencing Can Help Your Blood Sugar!
There’s an exciting new diet trend making a splash on social media. Surprisingly, it has promising data behind it! This new sensation is called food sequencing. What Is Food Sequencing? Until now, much attention and research surrounding diet has been focused on what we eat, how much we eat, or when we eat. This new distinct approach to eating, also known as nutritional or nutrient sequencing, is all about the order in which we consume our food. Food sequencing holds that simply following a specific eating order of your macronutrients (fiber, protein, healthy fats, and carbohydrates) can confer some important health benefits. Indeed, research suggests that nutritional sequencing may result in more moderate blood sugar spikes after a meal, as well as an increase in the release of the satiety hormone called glucagon-like peptide 1 (GLP-1). If you want to support healthy blood sugar levels – while increasing satiety and general health – food sequencing may be worth a try. Here’s a closer look. Food Sequencing to Support Healthy Blood Sugar Levels The practice of eating macronutrients in a certain order for health reasons isn’t new. However, research on the effects of food sequencing as a means of quelling blood sugar spikes is relatively recent. And while most of the studies conducted have been small, their results are impressive. A 2014 Japanese review study found that in individuals with established blood sugar problems, simply eating vegetables before carbohydrates (compared to carbohydrates before vegetables) resulted in significantly less increases in blood sugar levels post-meal and better overall blood sugar level maintenance long-term (a period of 2½ years). A more recent 2023 review of 11 studies suggests that the most effective sequencing for supporting healthy blood sugar levels post-meal (as well as increased release of GLP-1) is the following macronutrient order: First: Fiber-rich vegetables Second: Lean protein and healthy fats Third: Carbohydrates (such as rice, potatoes, pasta, bread, and fruit) A 2019 study enlisted 15 people who were in the beginning stages of consequential blood sugar issues. They were given three separate meals with macronutrients in three different sequences. When the participants sequenced their meals with salad (vegetable) first, and then after 10 minutes, grilled chicken (protein) and ciabatta (carbohydrate), they had the most favorable outcomes in terms of blood sugar levels and insulin release compared to the others. Blood sugar levels were a full 40% less than when the ciabatta (carbohydrate) was consumed first! Scientists theorize that eating fiber, fat, and protein ahead of carbohydrates may be what delays stomach emptying, which may slow down the absorption of sugars from the carbohydrates in the bloodstream. These findings show that food order can impact blood sugar in significant ways. Food ordering provides a new way to address blood sugar maintenance that may be easier for people to do than restrictive diets. There are many benefits that come from keeping steady blood sugar levels such as better brain function, reduced cravings, less fatigue, steady mood, and less risk of developing degenerative health issues related to blood sugar and circulation, to name a few. Food Sequencing and Satiety As noted already, nutrient sequencing is associated with increased levels of the satiety hormone GLP-1. GLP-1 basically slows digestion and tells your brain you’re not hungry. That’s why popular drugs for managing weight and blood sugar (i.e., Ozempic) are designed to mimic GLP-1. Although the increase of GLP-1 associated with food sequencing is moderate, it may potentially aid in managing weight. Veggies Before Carbs Here’s the take-home, shorthand message of nutritional sequencing: Eat veggies before carbs. It’s important to emphasize that more research is still needed to better understand and quantify the suggested benefits of nutrient sequencing. The data isn’t yet conclusive enough to merit altering your diet, especially if what you’re doing is working. On the other hand, if you feel inclined, experts say try it out. It’s certainly not a bad practice to consume your nutrient- and fiber-rich vegetables, healthy fats, and lean proteins before carbs. Of course, consult your primary care doctor first. If you have had trouble with disordered eating, food sequencing isn’t recommended. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
Learn more
Adventure Awaits: Here Are Some of the Best Tips for Solo Travel
Are you ready to embark on a journey of self-discovery? Solo travel offers a unique opportunity to step outside your comfort zone, explore new destinations, and connect with yourself in ways you never thought possible. Let’s take a closer look at how solo travel can lead to personal growth and enlightenment. Here Are Some of the Best Benefits of Solo Travel Solo travel has become increasingly popular in recent years, and for good reason. It offers an array of experiences that can rejuvenate the mind and enrich the soul. Here are several benefits of solo travel and how it can positively impact your overall health and well-being. Increases Your Self-Awareness One of the greatest benefits of solo travel is that it allows you to break away from your familiar surroundings and daily routines. This change in scenery allows you to rely solely on yourself, making you more self-aware as you navigate new places, cultures, and experiences. Being alone with your thoughts can help you reflect on your values, desires, and goals without any external distractions or influences. Challenges Your Comfort Zones Traveling alone can encourage you to step out of your comfort zone. It can be intimidating at times to explore unfamiliar areas without the safety net of friends or family. However, this challenge can lead you to discover hidden strengths you never knew you had. Whether it’s trying new foods or engaging in exhilarating activities, stepping out of your comfort zone can help build resilience and confidence. Helps You Embrace Solitude Solo travel may inspire you to disconnect from technology and embrace solitude – something that’s necessary for self-reflection and rejuvenation. By reducing, or completely suspending, engagement on social media during your trip, you can focus on yourself, which may help you gain a deeper understanding of who you are. Widens Your Perspective Traveling alone can help widen your perspective as you engage with people from various backgrounds and cultures. By immersing yourself in new environments, you can learn about different customs, beliefs, and ways of life, which may challenge your preconceived ideas about a particular region or culture. Offers Mental Rejuvenation Traveling solo allows you to take a break from the stresses of daily life and recharge your mental health. Being away from your responsibilities and obligations can give you the space and time you need to relax, focus on self-care, and practice mindfulness. Mental rejuvenation can improve your overall well-being and help you return home with renewed energy and motivation. Planning Your Itinerary Once you’ve made the decision to embark on a solo adventure, the next step is to plan your itinerary. This step is crucial in ensuring that you get the most out of your trip and have a fulfilling experience. 1. Set a Budget The first thing you need to do when planning your itinerary is to decide on your budget. This will help you determine the type of accommodations, transportation, and activities you can afford. Be realistic about your budget and try to find ways to save money without compromising safety or quality. 2. Choose a Destination Deciding on a destination for your solo trip can be overwhelming with so many options available. Consider what type of trip you want to take – do you want to explore a bustling city, relax on the beach, or immerse yourself in nature? Research different destinations and choose one that aligns with your interests. 3. Research Visa Requirements Before booking flights or hotels, be sure to research the visa requirements for your desired destination. Some countries require travelers to obtain visas before arrival, while others allow for visa-free entry or visa-on-arrival options. Make sure to apply for any necessary visas well in advance of your trip, as some processes may take several weeks. 4. Leave Room for Flexibility While it’s important to have a solid itinerary with a list of possible activities, leave some room for spontaneity during your trip. This could mean adding extra days in certain locations if you’re enjoying yourself or being open to trying new experiences suggested by locals. 5. Prioritize Safety Solo travel can be empowering and liberating, but it’s also important not to let your guard down. Here are some top travel safety measures: research the safety tips specific to the country/region you’ll be visiting inform family members or friends of your itinerary carry copies of important documents with you be aware of your surroundings at all times 6. Stay Organized Create a detailed itinerary with information on flights, accommodations, activities, and any other important details and keep them all together in a folder or large envelope. Having everything in one place can help you stay organized during your trip and alleviate potential stress or confusion. Unique Experiences of Solo Travel Solo travel offers one-of-a-kind opportunities that aren’t possible when traveling with others. Here are just a few of the many unique experiences that can add depth and meaning to your trip. Connect with Locals: One of the biggest advantages of solo travel is having the chance to connect with locals. When traveling in a group or with friends, it’s easy to stay within yourself and let others ask for directions or engage with the locals. However, when traveling alone, you’re more likely to step out of your shell and interact with the local community. This can provide many opportunities for authentic cultural exchanges where you can learn about their traditions, cuisine, and daily lives. Participate in Volunteer Programs: Solo travel also provides opportunities for you to give back while exploring new places. Many destinations offer volunteer programs that allow travelers to work on meaningful projects such as conservation efforts or teaching English to local kids. These programs can provide a sense of purpose and fulfillment while offering valuable insights into how the locals live. Stay at Unique Accommodations: Another exciting aspect of solo travel is getting to choose from a wide range of accommodations that cater specifically for single travelers such as hostels, co-living spaces, or eco-lodges. These unique lodgings often have social spaces where like-minded individuals can connect and share their experiences. Push Your Limits: Solo travel can motivate you to push your boundaries by trying different cuisines, picking up a new skill, or participating in an adrenaline-pumping adventure. This can help you discover new passions and capabilities that you may not have otherwise explored. Spend Time Alone: Embarking on a solo journey may provide periods of solitude and introspection. Spending time alone can give you a deeper understanding of yourself and provide a safe space for you to reflect on your thoughts and emotions without the typical disruptions of your daily routine. This restorative practice may open new avenues of self-discovery. Solo Travel – Adventure Awaits! Solo travel offers numerous benefits for self-discovery and mental rejuvenation. It can help increase self-awareness, push you out of your comfort zone, help you embrace solitude, widen your perspective, and help you recharge your mental health. So, why not embark on the ultimate adventure of solo travel? You never know what you may discover about the world, and yourself, along the way! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Learn more
Exercise During Menopause: How to Step Up Your Workout Routine As You Age
As hormone levels change during perimenopause and menopause, women can experience many unpleasant side effects, from mood swings and night sweats to brain fog. But these symptoms don’t have to be debilitating. A variety of healthy lifestyle choices can help improve well-being and mood during this transitional time of life. One of the most effective ways to feel (and look) better is exercise. Here, I’ll break down some of the changes to expect during menopause, how exercises can help counteract common symptoms, and what types to include in your workout routine. I’ll also share several other lifestyle changes that will help you feel your best throughout this process. Understanding Menopausal Changes During a female’s fertile years, her estrogen naturally fluctuates throughout the month, occurring in tandem with the menstrual cycle. But after about 3 decades of this cycle, women enter perimenopause, a process that lasts for years, and then menopause. Various changes, associated with decreased fertility, are happening in a woman’s body during these phases. Most significantly, the fluctuations of estrogen in the body change from rolling levels to more dramatic spikes and dips. The high levels soar higher and lows become lower, compared to the previous levels experienced during a typical menstrual cycle. Because every organ of the female body has estrogen receptors, these declining levels can significantly impact the body’s functioning. And that’s not the only change menopausal women are contending with. Progesterone, a feel-good, calming hormone, also begins to decline. As a result, women can feel depressed, anxious, irritable, or fatigued. They may experience weight gain, headaches, or brain fog. As menopause progresses, symptoms may worsen. Hot flashes and night sweats can cause discomfort. Low mood, difficulty sleeping, and memory problems may persist. And hormonal changes can lead to challenges like vaginal dryness, lower libido, and urinary tract infections. Why Is Exercise So Important During Menopause? Keeping a regular exercise routine is important at any age, but during menopause it’s a must. Here are just some of the ways exercise can help counteract the unpleasant effects listed above: Mental health: Exercise helps manage anxiety while boosting mood. Strength training is one of my favorite types of exercises, because it’s been linked to improved mental health, but all exercises generate feel-good endorphins. Exercise also lowers levels of cortisol, the stress hormone, in the body. Heart health: Did you know that your heart can be adversely affected by the lack of estrogen being naturally produced by the body? Exercise, on the other hand, supports heart health. Your heart is a muscle, and like any other muscle, it becomes stronger when it’s forced to work during exercise. Fighting weight gain: A lot of factors work against weight maintenance as we age. Not only are fluctuating hormones associated with weight gain, but everyone—both men and women—tend to lose muscle mass over time, which causes metabolism to drop. Exercise helps prevent weight gain in your later years. Muscle and bone mass: A report published in the Journal of Mid-Life Health notes that exercise is key for the maintenance of muscle mass, and therefore for bone mass and strength, in menopausal women. Maintaining bone mass is especially important to help prevent osteoporosis after menopause. Best Exercises for Menopause Combine these 3 types of exercises to help reduce unpleasant menopause symptoms: Strength Training Be sure to commit to at least a couple of days of weight training each week during menopause and beyond. A 2019 article in The Journal of Strength and Conditioning Research noted that, among older populations, “resistance training is a powerful intervention to combat the loss of muscle strength and muscle mass, physiological vulnerability, and their debilitating consequences on physical functioning, mobility, independence, chronic disease management, psychological well-being, quality of life, and healthy life expectancy.” If you’re not already strength training, you can start with my Beginning Circuit Training Routine. It includes 4 full sets with 12-15 reps of each of these exercises: bicep curls, goblet squats, dumbbell flies, lat pulldowns, step-ups, and abdominal curls. After you get used to this routine, you can increase the intensity and elevate your heart rate by doing bursts (like a short sprint or stair climbs) between each set. In general, I recommend two 30-45 minute weightlifting sessions per week—one for the lower body (abs, lower back, and legs), and one for the upper body (arms, upper back, and chest). Interval Training In addition to strength training, try interval training for 20-30 minutes, 2-3 days per week. In interval training, you cycle through periods of moderate exercise followed by short bursts of intensity. For example, you may alternate 3 minutes of brisk walking or comfortable bicycling with 1 minute of sprinting or intense pedaling. Whatever activity you choose, start at a moderate pace for 3 minutes, followed by a burst of maximum exertion for 30 seconds to 1 minute. Repeat this cycle throughout the session, aiming for at least 4 bursts total. Flexibility Training While strength training and cardio get a lot of (well-deserved) attention, workouts that increase flexibility and balance are also great for menopausal women. Better balance will help prevent falls, which can be devastating for older women, especially when combined with osteoporosis. Meanwhile, practices like yoga and meditation have been shown to improve brain health, focus, and thinking skills—helping to delay the effects of age-related mental decline. In other words, it’s crucial to keep our bodies and minds flexible as we age. Yoga, meditation, and mindfulness will assist with both. Top 4 Lifestyle Changes for Menopause Exercise is one key factor in counteracting the effects of menopause, but other lifestyle habits will help promote optimal well-being. Here are a few of my favorites: 1. Reduce Hot Flashes Avoid common triggers for hot flashes: caffeine, alcohol, spicy food, cigarette smoking, and stress. These all cause the blood vessels to dilate, which can help induce a hot flash. 2. Stick to a Well-balanced Diet Fill your plate with plenty of fresh produce, plus clean protein sources and healthy fats, like those in avocados and nuts. And be sure to counteract menopause-related impacts on bone health by getting enough calcium and vitamin D. You may want to add these through supplements to help prevent osteoporosis. 3. Manage Your Stress With so many changes happening within the body, menopausal women can experience low moods and irritability. That’s why it’s so important to add in practices that will help reduce stress levels. I love to start and end each day with meditation to set me up for success and wind down before bed. You can also journal to help process your thoughts and emotions, or start a daily gratitude list to count your blessings. You may even try acupuncture or diaphragmatic breathing. Experiment to find what works best, so that you have several stress-reducing tools ready whenever you need them. 4. Practice Sleep Hygiene Hormone-related sleep disturbance is a common challenge in menopause—and lack of sleep can lead to higher stress levels, weight gain, brain fog, and numerous other symptoms. Make sure you’re creating the best possible scenario for slumber by adhering to sound sleep hygiene practices, such as: Arranging your environment—try a 60-68-degree room temperature, blackout shades or a sleep mask, a fan for cooling off after night sweats, and/or a white-noise machine Eliminating electronics in the bedroom and at least 1 hour before bedtime Taking supplements before bed, such as time-release melatonin, valerian root, magnesium, 5HTP, GABA, or inositol Achieving Better Health During and After Menopause While women face many challenges during menopause, exercise and other health-boosting steps can help ease symptoms. Fortunately, many symptoms do pass over time, and life can start to feel more stabilized once again. But, in the meantime, exercise and other lifestyle changes will aid you in getting through the process—and help you establish healthier habits for years to come. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
Learn more
Best Home Remedies for a Cough That Won’t Go Away
Coughing: your body’s way to eliminate irritants and protect your airways. It should be a helpful thing, but when a cough lingers, it’s frustrating and sometimes painful. Not to mention, the anxious looks from others nearby are hard to ignore. What can be done about these coughs that simply won’t go away quickly? Best Home Remedies for Coughs Luckily, a lingering cough is something that can be soothed at home. There are a number of DIY natural therapies you can try. 11 Natural Ways to Deal with a Persistent Cough 1. Sip Something Warm Warm liquids are a tried-and-true treatment for coughs and dry throats. Think hot tea, warm broth, or steamy lemon water; all of these are cozy and comforting when you need a break from hacking. Don’t forget about the added health and wellness benefits either. Many teas are high in antioxidants, and drinks like chamomile tea can have calming effects. Drinking bone broth can support your brain and body in many ways. It’s also anti-inflammatory and rich in protein and nutrients. Sipping something warm is a recipe for immediate and even sustained relief from a cough and other cold and flu symptoms. Research backs it up, finding that warm liquids, specifically compared to room temperature drinks, help alleviate cough, runny nose, sore throat, chilliness, sneezing, and tiredness. When you’re coughing, treat yourself to a warm drink. It’s a beautiful and relaxing healing ritual. 2. Use Targeted Herbs There are a few specific herbs that will especially work well in warm drinks or aromatherapy to ease coughing and support your body in overcoming the underlying causes of your cough. 3. Ginger Ginger is anti-inflammatory and contains compounds that can help to relax your airways, reduce coughing, and make it easier for you to breathe. Add a few slices of ginger root to steaming water and let it steep for a few minutes before straining and enjoying. 4. Peppermint The menthol in peppermint can help break down mucus and act as a natural decongestant, reducing the need to cough to clear mucus. Peppermint can open your airways and help you breathe easier if you’re stuffed up too. Peppermint is a popular essential oil used in aromatherapy that may help you breathe better and reduce coughing. 5. Turmeric Curcumin, the active compound in turmeric, has strong anti-inflammatory and antioxidant properties that can help to reduce inflammation in your airways and reduce coughing. Make golden milk by mixing ½ teaspoon ground turmeric, ¼ teaspoon cinnamon, and ⅛ teaspoon ground ginger with 1 cup of warm milk of choice. 6. Thyme Thyme helps to fight infections and soothe muscle spasms, making it a great choice for symptom relief associated with coughs. Make a thyme tea by steeping crushed thyme leaves in hot water and straining before enjoying. You could also try reaping the benefits of thyme through essential oil aromatherapy. 7. Add Honey This home health aid is time-tested and tastes soothingly sweet. A tablespoon or two of honey straight or mixed with warm water can instantly calm a scratched or irritated throat and ease coughing. Honey has both antibacterial and antiviral properties which can help to fight infections that cause coughs. 8. Humidify Whether you run a humidifier, take a hot shower, or inhale hot water over a bowl, the humidity will help reduce coughing. Quick and easy steam therapy: Boil water and pour it into a bowl. Set it on a table. Grab a towel and drape it over your head as you lean over the bowl. Enjoy breathing in the moist air for 3-5 minutes. Repeat 2-3 times per day as needed. You might find that your cough worsens at night. A humidifier near your bed can be a great option to help you sleep better. 9. Gargle with Salt Water Gargling with salt water can reduce inflammation in your throat and draw out fluids from your throat tissue. If you gargle, you may feel better and get over that cough sooner. Research has even found that gargling with salt water on a regular basis might not be a bad idea, as it can reduce the occurrence of catching an upper respiratory infection in the first place. 10. Elevate Your Head at Night It’s simple, but effective. Adding another pillow under your head, increasing your elevation as you sleep, can help you cough less and sleep better. Sleeping elevated can help reduce postnasal drip sitting in your throat and irritating it and reduce nighttime reflux. Sleep quality is important anytime, but even more so when your body is fighting to overcome illness. Elevating your head may help you sleep a little better. 11. Drink Plenty of Water We saved the best (and easiest) for last: drink more water. Hydration isn’t only good for your overall health and energy levels, it’s one of the best ways to relieve a cough that won’t quit. Fluids can help reduce mucus and keep your throat tissue moist. When your throat is irritated from all the coughing, hydration can help ease your pain and reduce your coughing. Common Causes of Lingering Coughs Coughs are one of those symptoms that can hang on for a while. The most common causes of lingering coughs are: Bronchitis Pneumonia Asthma Allergies Acid Reflux A Side Effect of Certain Medications Smoking When a cough is a result of a cold or virus, it should clear up within 3 weeks. This can be a long time after other symptoms have disappeared. If your cough lasts more than 8 weeks, it’s considered severe and you should get medical attention. When to Seek Help It’s understandable that you may be worried about a cough that won’t go away. Coughs can be a nuisance and sometimes all you need is time and tender loving care. However, if your symptoms worsen or don’t go away, seek help from your doctor. For those times when you need a little relief from a lingering cough, you can often feel better by trying home therapies, and you’ll be breathing easy again in no time. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
Learn more
3 Natural Ways to Improve Your Mood with Vitamin D
Well known for building bones, vitamin D is essential for brain and body health. Optimal vitamin D levels can help enhance, protect the health of your organs, boost your overall brain function, and generally improve your well-being. Key Roles of Vitamin D Here are some of the most important vitamin D functions: It is required for early brain development and for brain health across the lifespan. Vital to brain function, its hormone receptors are found throughout the brain. Adequate vitamin D blood levels are essential for a healthy pregnancy. It plays a critical role in supporting healthy mood and cognitive function, including learning and making memories. Several studies have linked higher vitamin D levels to better cognitive function in older men and women. Vitamin D and its hormone support healthy circulation and blood flow to the brain. It is also important for healthy immune functioning, and for bone, muscle, joint, lung and kidney health. Vitamin D Deficiency Vitamin D deficiency is linked to loss of memory, serious mood issues, and problems with the heart and circulation. Elderly people with low vitamin D have a higher risk for cognitive decline, physical frailty and seemingly spontaneous bone fractures. Recent research² provides evidence linking vitamin D deficiency with cognitive decline in older adults, highlighting vitamin D’s critical role in maintaining brain function and reducing the risk of memory-related issues. Unfortunately, vitamin D deficiencies are on the rise, in part because we’re spending more time indoors and using more sunscreen when having fun outdoors. One research study found that 70% of all adults and 67% of children, aged 1-11, don’t have adequate levels of vitamin D in their blood. Depleted levels of vitamin D have been associated with low mood, behavioral difficulties in children, and psychological challenges in adults. One recent study¹ examined the widespread issue of vitamin D deficiency and its implications for various health outcomes, including bone health and cognitive function and brain health, across populations. Increase Vitamin D Levels In the U.S., the current recommended daily dose of vitamin D is 400 International Units (IU). However, this recommendation is decades old and the research since that time has led many experts to agree that 400 IU is well below the physiological needs of most individuals. It’s been suggested that all adults should take at least 2000 IU of vitamin D daily. To increase vitamin D levels quickly, it’s better to take 5000 IU daily. The only way to know if you’re getting enough vitamin D from your sunshine exposure, foods, and supplements is to check your blood levels. Experts recommend that vitamin D levels be tested every 4-6 months. If you feel like you need improved cognitive function and overall vitality, here are 3 ways vitamin D can help boost your mood and memory… 3 Ways Vitamin D Can Help Improve Your Mood Enjoy the Great Outdoors Engaging in outdoor activities is important for everyone. Whether you enjoy hiking, biking, horseback riding or just taking a walk with a friend, being outdoors has an overall positive effect on vitality. While enjoying the great outdoors you’ll get the added benefit of sunlight, which is a natural way to increase your vitamin D levels. Vitamin D Foods U.S. Government population surveys suggest as many as 9 out of every 10 Americans aren’t getting enough vitamin D from foods. Only a few foods offer adequate sources of vitamin D. Examples are eggs (yolks), spinach, potatoes, and fish (especially wild salmon, tuna, halibut, and mackerel). Wild salmon can contain as much as 988 IU of vitamin D3 per serving, while farmed salmon contains an average of 250 IU – so always try to purchase wild-caught fish. Get Your Daily Sunshine When it comes to mood, the scientific evidence is clear; the higher your vitamin D levels, the more likely you are to feel happy rather than blue. Daily exposure to just 10 to 30 minutes of direct sunlight can boost vitamin D levels, which can help improve your mood. Be sure to monitor how much sun you’re getting – too much exposure can lead to severe sunburn and even skin cancer. If you’re looking for a natural way to increase vitamin D for mood, BrainMD is proud to recommend… Vitamin D3 5000 Superior to D2, vitamin D3 (cholecalciferol) is called the “sunshine vitamin” because ultraviolet light stimulates the skin to make it. In the brain, vitamin D3 helps control neurotransmitter production and nerve cell renewal via the actions of growth factors such as NGF (nerve growth factor) and BDNF (brain-derived neurotrophic factor). Vitamin D3 supplementation promotes healthy mood, memory and other cognitive functions.* It also aids cardiovascular function, immune response, and muscle and bone strength.* BrainMD offers a 5000 IU vitamin D3 which raises your levels with just one softgel a day! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Vitamin D3 5000 and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: ¹Prentice, A., Schoenmakers, I., Jones, K. S., Jarjou, L. M. A., & Goldberg, G. R. (2022). Vitamin D deficiency and its health consequences in Africa. The Lancet Global Health, 10(6), e817-e826. https://doi.org/10.1016/S2214-109X(22)00061-1 ²Annweiler, C., & Dursun, E. (2020). Vitamin D and cognition in older adults: Updated evidence and implementation considerations. Journal of Preventive Medicine & Public Health, 53(4), 215-228. https://doi.org/10.3961/jpmph.20.070
Learn more
The Impact of Community Support in Mental Health & Healing
We’ve all heard the proverb “It takes a village to raise a child.” But it takes a village to help an adult grow and thrive, too. From friends, neighbors, and community resources to national organizations, peer support groups, and psychotherapists, there are so many ways we humans can—and should—rely upon each other. Studies have noted that social support may help offset certain genetic and environmental health risks, create better stress resilience, and protect against negative aftereffects of traumatic events. A lot of people fall into the trap of thinking, “I can handle everything by myself” or “I don’t need any help.” After all, our American culture promotes independence and self-sufficiency. And though we want to be able to meet our own needs in certain ways, we must also recognize that asking for help isn’t a sign of weakness—it’s a sign of strength. 6 Benefits of Community Support Put simply, we’re stronger together. Here are a few of my favorite benefits of community support: 1. Building Resilience When I was diagnosed with cancer, my physician advised me not to practice Kenpo karate anymore. But this habit wasn’t just about exercise—it united me with an entire community of people who provided crucial support. I decided to ignore my doctor’s advice. To this day, I believe it was partly because of my Kenpo community that I didn’t give up or give in to the illness and all the challenges I was facing. I continued on with my martial arts practice and later received my black belt in Kenpo, which gave me a tremendous sense of personal accomplishment. Of course, my community was there to cheer me on every step of the way. Social support gives us a reason to keep going and believe in ourselves, building better resilience in the face of hardships. 2. Better Health Having a close-knit circle of family and friends is actually an effective medicine, shown to help slow the aging process, fight illness and depression, and speed up recovery. For some people, friendships may have an even bigger impact on psychological well-being than family members. But having circles of social support is important at all levels, from close personal relationships to larger community ties. One study at Brigham Young University found that social connections—including friends, family, and colleagues—can improve your odds of better health and longevity by a whopping 50%. On the other hand, low social interaction was equated to the health impact of smoking 15 cigarettes a day, being an alcoholic, or not exercising. These findings emphasize the incredible value of quality companionship. 3. Pooling Resources Group interaction helps foster a sense of belonging and perspective. When we share our burdens with other people, we feel less alone. Conversely, when we hear about the concerns and problems of others, we find a lot more gratitude for the many blessings we have in life. We also learn that our problems aren’t all that unique. Being in community teaches us that we all struggle with fears, insecurities, and adversity. Banding together makes us feel like we belong and eases our pain, no matter what we’re coping with. And we’re able to share ideas and resources with each other, which can help everyone better navigate their own journey through life. 4. Opportunities for Growth In social relationships and communities, we’re offered endless opportunities to become better people. We get to sharpen our communication skills as we learn to share with and listen to others. We receive motivation and support, then offer it back in return. We can establish traditions or rituals to help us commemorate certain occasions or achievements. We learn how to process problems and celebrate our wins. We practice showing up for others—and for ourselves. We learn humility and how to be vulnerable. We can even develop a better relationship with the earth and improve our environment—for example, by joining with others on efforts like tree planting or neighborhood cleanups. 5. Helping Others Numerous studies have shown that giving back to others provides a multitude of health benefits, and maintaining a support network offers up plenty of opportunities to help out. When you help others, you receive a boost in both physical and mental well-being and may even lower your risk of conditions like depression and dementia. Helping others also stimulates feel-good chemicals in the brain, like serotonin, dopamine, oxytocin, and endorphins. In fact, studies have shown that pain tolerance positively predicts a person’s social network size. That’s because oxytocin, vasopressin, and endocannabinoids—all associated with social behavior—offer pain-relieving effects. 6. Spreading Positive Habits Did you know that healthy habits are contagious? For example, in a group of smokers, if one friend quits, their buddies are 37% more likely to kick the habit as well. Or, if your best friend starts working out, you could be more likely to join her at the gym. In other words, getting healthy can become a team effort. To get the most out of your community, inspire positive habits in each other and create accountability. Exercise together, swap healthy recipes, or simply share quality time to experience the healing power of laughter and joy. And celebrate all your wins together for ongoing feel-good effects and motivation. How to Thrive in Community Naturally, being in community isn’t always easy. Working with others is bound to generate emotions, reactions, and conflicts that aren’t triggered when we’re flying solo. But that’s a good thing! Relationships give us the chance to face our own issues, learn important lessons, and grow as a result. Here are my top tips to help your community involvement flow more smoothly: Embrace a Two-way Exchange Life is a flow of give and take. In community, some days you’ll be the person who needs extra support. Be ready to receive it—because on some other day, you might be the one who needs to give it out to someone else. Some people are naturally better at giving, while others may be more comfortable receiving. Balancing both—even if you need to learn how to do something that doesn’t come naturally to you—is the key to healthy relationships and support groups. Practice Active Listening Be honest: When someone’s talking, are you actually listening or simply waiting to respond? Do you tend to interrupt people or immediately jump in with a load of advice to “fix” their problems? In healthy communities, we must practice active listening. That means being attuned to what the other person is saying and what emotions are behind it. It also means being able to witness their communication without unasked-for advice, snap judgments, or critical comments. It’s not an easy task, but working on this skill will benefit all your relationships, inside and outside of larger communities. Navigate Conflict with Grace When you gather together a range of personalities and backgrounds, conflict is bound to happen. Misunderstandings arise, feelings get hurt, and people make mistakes. But don’t look at conflict as a painful inconvenience or something to avoid at all costs—take it as an opportunity to grow and strengthen your relationships. In addition, some of us may find that it’s easy to forgive other people when they make mistakes, yet we beat ourselves up relentlessly for any little misstep. Make sure that you extend compassion not only to others, but to yourself. Finding Support Through Connection I truly don’t know where I’d be without my social support systems, but today too many Americans suffer from the epidemic of isolation and loneliness. We must all work together to transform the pain of alienation into the comfort of acceptance and belonging. With positive-minded people around us, we not only receive the benefits of a longer life, but a life well-lived. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
Learn more